12/29/2017

A. Clean pull under + Hang Squat Clean x2 + Front Squat x3; 5 sets @ light load working perfect form

115lbs

B. Squat Clean (no pause this week); 1.1.1 x 5 sets; rest 15 sec; rest 2min 

235 - 235 - 235 - 235 - 235

Most of these felt pretty good

50-40-30-20-10: 
Wall Balls @ 20# (must all be in sets of 10 UB - focus on short breaks and quality reps) 
15-15-15-15-15 Burpees (focus on steady pace on each set) 

https://vimeo.com/249104846

12:00

12/27/2017

A. Split Jerk Recoveries x 1.1.1 + 5 sec hold OH, rest 2-3 min x 3 sets
So I found equipment to use for these. However, it would not attach to a Rogue rig. The rig it would attach to only had holes that had the bar set up at eye level. So, I was basically dropping into a lunge position for the split jerk recoveries
245 - 255 - 255

B. Split Jerk; 5 singles @ 88% load; rest as needed 
250 - 255 - 255 - 255 - 255

C. Weighted pull up x3 + Strict Pull-up x6; 4 complexes; rest 2min
25lbs used

16min EMOM: 
Min 1: 6 DB Burpee Box Step Over @ 50# per hand 
Min 2: 4 Muscle Ups 
Min 3: 5 DB GTOH @ 50# per hand 
Min 4: 7-8 S HSPUs 
I remember doing something like this around the time of last year's open, and I remember how much I despise DB burpee box step overs. The first three rounds of hspu were UB (8,8, and 7 respectively) the last round was a set of 7 in sets of 3/1/3

12/26/2017

A1. Shoulder Touch Plank Hold; 10 reps/side x 4 sets; rest 30 seconds 
A2. Side Crunches w Hold; 10 reps/side + 1 sec hold at top of each rep x 4 sets; rest 30 seconds
A3. GHD Hollow Hold; 15-20 sec x 4 sets; rest 2min 
A-A3 completed
+
Row 1min for Max Cals 
Assault 1min for Max Cals 
rest 1min 
x10 sets 

358 total calories
For the row, I was getting 21 cals/min. The last minute I got 22 in one minute. On the bike I was getting between 14-15 cals/min, and on the last minute I got 16 cals. The average wattages were about 1350 on the row and about 350 on the bike.

12/20/2017

For Quality:
2 LLRC
6 Squat Snatch @ 135#
10 Muscle Ups
24 S HSPUs
rest 3min
For Quality:
2 LLRC
6 Squat Clean @ 195#
24 C2B
24 K HSPUs
rest 6min
x2 total sets 

I did not record times for each set, singles for each barbell movement

Set 1 - UB MU, sHSPU in sets of 4, 8/8/8 on the C2B and kHSPU

Set 2 - 6/4 on the MU, sHSPU in sets of 4, 13/11 on the C2B, UB kHSPU

12/19/2017

3 Sets
Run 800m 
25 TTB 
60 Double Unders 
25 GHDSUs 
1k Row 
rest 4-6min bw sets 
Set 1 - 12:49
Set 2 - 12:27
Set 3 - 13:27

The runs and rows were very consistent, with each split almost identical. The 800m run took about 3:50, and I was rowing at a 2:00/500m pace. Both were conservative but I did that specifically to ensure that I maintained consistent splits overall. I split the T2B into 9/9/7. The double unders were where the time inconsistencies came about. On set 1, I think I messed up like 4 times, set 2 was UB, then in set 3 the rope got knotted from the start and I messed up several times. During set 3 the GHDSU gave me a pretty bad headache, and I stopped after three because of that. Other than the dubs and GHDSU, I'm quite pleased with how this went, expecially with how consistent the running and rowing were. 

12/18/2018

A. Muscle Snatch x1 + Drop Snatch x1 + Snatch balance x 2, 5 sets, slightly build from last week 
125lbs for each set, the drop snatch is the limiting factor in this particular complex

B. Hang Pause Squat Snatch + Full Squat Snatch; 8 sets; rest as needed bw sets
165 - 165 - 165 - 165 - 165 - 165 - 165 - 165


10 Deadlifts for time @ 295# 
rest 30 seconds bw sets 
x2 sets
+ (rest exactly 2min bvw each "+" sign) 
10 Front Squats @ 185# for time 
rest 30 seconds bw sets 
x2 sets
+
5 Squat Snatch @ 135 for time 
rest 30 seconds 
x2 sets 
+
10 Thrusters @ 105# for time 
rest 30 seconds 
x2 sets 
+
25 Wall Balls for Time @ 30# 
rest 30 seconds 
x2 sets 
UB deadlifts, front squats, and thrusters
Singles on the snatches
Wall balls - 15/10 for set 1 and then 10/8/7 on set 2, breathing and shoulders blowing up continue to be the big issue with these

12/13/2017

3 Sets: 
4 Squat Snatch @ 135# 
100' Farmers Carry (80+/hand) 
20 C2B 
rest 90 seconds 
4 Squat Clean @ 185# 
100' Waiters Carry (53+/hand) 
7 Muscle Ups 
rest 60 seconds 
6 Double KB Snatch @ 35-53#/hand
100' Sand Bag Carry (or dball, heaviest you can) 
20 TTB 
rest to recovery bw sets 
Set 1 - UB C2B, 4/2/1 on the MU, 12/8 on the T2B
Set 2 - 8/6/6 for the C2B, 2/3/2 on the MU, 5s on the T2B
Set 3 - 5s on the C2B, 4/3 on the MU, 5s on the T2B

Not a good day for MU, I missed 4 or so attempts

S HSPUs; amrap.amrap.amrap x 5 sets; rest 30 sec; rest 3min
Set 1 - 15/3/4
Set 2 - 8/3/2
Set 3 - 7/2/1
Set 4 - 6/1/3
Set 5 - 6/2/failed last attempt at a sHSPU

Also not a good day for sHSPU. Did 17 extra, after several minutes of rest, to bring the total to 80 sHSPU on the day

12/12/2017

2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% "aerobic effort'
1. 15c Row, 200m Run, 15c AB, 15 Burpee, 15 TTB
2. 15c AB, 15 TTB, 15c Row, 15 Burpee, 200m Run
3. 200m Run, 15 burpee, 15 TTB, 15c Row, 15c AB
4. 15c Row, 15 burpee, 15c AB, 15 TTB, 200m, Run 
Rest 4-6 Minutes 
x4 sets 

Set 1 - 6:28
Set 2 - 6:36
Set 3 - 6:42
Set 4 - 6:48

All sets of TTB were UB. Power output on the bike was around the mid 400s, which was lower than I'd like, but my legs are pretty fried right now

12/11/2017

A. Muscle snatch x 3/ Snatch balance x 3, 5 sets, slightly build from last week

125lbs for each set

B. Slow Pull to Knee Squat snatch + Full Squat Snatch; 8 sets; (slowly pull to knee and then move at regular tempo rest of way); rest as needed bw sets 

155lbs for each set

Snatches felt great today

10 Deadlifts for time @ 275# 
rest 30 seconds bw sets 
x2 sets
+ (rest exactly 2min bvw each "+" sign) 
10 Front Squats @ 165# for time 
rest 30 seconds bw sets 
x2 sets
+
5 Squat Snatch @ 115 for time 
rest 30 seconds 
x2 sets 
+
10 Thrusters @ 95# for time 
rest 30 seconds 
x2 sets 
+

25 Wall Balls for Time @ 30#
rest 30 seconds
x2 sets 

Everything but the last round of wall balls was unbroken. On that last set my shoulders gave out almost immediately, and split it up as 10/8/7. My breathing on that last set was out of control, again, almost immediately. These wall balls are becoming increasingly frustrating, I feel like I've only got one good set in me before everything falls apart. 

12/9/2017

A. Push Jerk; 5x5; rest 2min 
185lbs for each set
In sets 3-5 I noticed some excessive lumbar extension when in the catch position of the jerk, but considering the work from yesterday, I'm not overly concerned about it.

10min AMRAP: 
5 HSPUs 
8 C2B 
24 Double Unders
8 Rounds
UB HSPU, 4/4 on the C2B, UB dubs
My rope got tangled on at the start of a few rounds and that held me up a bit, other than that I think this went well.

12/8/2017

A. Clean Pull + clean pull under + muscle clean; 6 sets, light load, body position and bar path focus

Used 95lbs, tried to focus on purposeful movement 

B. Pause at Knee Squat Clean (pause for 1 sec at knee); 1.1.1 x 4 sets; rest 15 sec; rest 2min 

185 - 205 - 215 - 215

C1. Double Unders; 60 for time x 3 sets; rest 30 seconds 

UB - 55/5 - UB

C2. Squat Clean and Jerk @ 225#; 7 for time x 3 sets; rest 3-4min (last week on this progression - push yourself to hit all cleanly) 

Set 1 - 4:46, missed one push jerk and on clean (on separate attempts)

Set 2 - 4:17

Set 3 - 5:08, missed the first push jerk

This absolutely murdered me. I felt like I was going to pass out on every clean and on every jerk. I tried to go with a push jerk for as many as I could. I made it through all of set one, 3/7 of set 2, and none on set three with a push jerk.

50 Deadlifts for Time @ 275 in sets of 5 UB reps (all must be quality reps - perfect form - do not rush this for sake of a good time) 

4:33

12/6/2017

AM
Order for today was switched due to concerns that I would not have enough space in the afternoon, or that I would get in someone's way

3 Sets: 
4 Squat Snatch @ 135# 
100' Farmers Carry (70lbs/hand) 
17 UB C2B 
rest 90 seconds 
4 Squat Clean @ 185# 
100' Waiters Carry (53lbs/hand) 
6 Muscle Ups 
rest 60 seconds 
6 Double KB Snatch @ 35lbs/hand
100' Sand Bag Carry (weight on the sandbag is somewhere around 120lbs) 
17 TTB 
rest to recovery bw sets 
Set 1  - 8:50ish
Set 2 - 10:15
Set 3 - 11:20ish
C2B and T2B were UB each set. The MU were UB on sets 1 and 2, with set 3 being 5 UB before failing the last one. That grip fatigue tho, that was real

PM
S HSPUs; amrap.amrap.amrap x 4 sets; rest 30 sec; rest 3min 
Set 1 - 15/6/3 
Set 2 - 8/2/2 
Set 3 - 7/4/2 
Set 4 - 6/3/2

Did 15 extra, for 75 total sHSPU, because that seemed like a good number

12/5/2017

A1. Crossover Carry; 50'/side x 4 sets; rest 30 seconds
A2. Landmine Rainbow; 8 reps/side x 4 sets; rest 30 seconds
A1 and A2 completed


2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% "aerobic effort'
1. 15c Row, 200m Run, 15c AB, 15 Burpee
2. 15c AB, 15c Row, 15 Burpee, 200m Run
3. 200m Run, 15 burpee, 15c Row, 15c AB
4. 15c Row, 15 burpee, 15c AB, 200m, Run 
Rest 4-6 Minutes 
x4 sets 
For the 2:00 AB I started at 225 watts and built by 25 watts (ish) every 30 seconds (225 - 250 - 275 - 300)
Set 1 - 5:40
Set 2 - 5:53
Set 3 - 5:48
Set 4 - 5:56

12/4/2017

I went over to Crossfit Westchase and did A and B followed by a metcon with Aaron Hannah and some of the other guys at his gym. I'll definitely go back there a few times before the open.

A. Squat Snatch; start at 115#, add 10# every min until failure - 2 reps per minute 
Made it from 115lbs to 185lbs, missing the second snatch at 185lbs. That second miss was because my shoulders relaxed when I was in the catch position, so I made three more attempts at a double at 185lbs. I missed the first two for largely the same reason as the previous misses, but on the third attempt I hit both snatches at 185lbs.

B. Back Squat; 4,4,4; rest 2min
315lbs, I took a little longer than 2min between sets, but no more than 2:30

5 RFT
15 T2B
15 Power Snatches @ 75lbs
15 kHSPU

18:12
9/6 on the T2B (9/3/3 on round 5), 5s on the power snatches and 5s on the kHSPU

12/1/2017

A1. Double Unders; 60 for time x 4 sets; rest 30 seconds 
51/9 - 41/19 - UB - UB

A2. Squat Clean and Jerk @ 215#; 5 for time x 4 sets; rest 3min 
:52 - 1:15 - 1:48 (4/5, missed last jerk) - 2:17
These clean and jerks murdered me this week. 215lbs felt like 255lbs, and the push jerks were ugly


7 Rounds for Time: 
15 Wall Balls @ 20# 
10 Deadlifts @ 225# 
9:02
UB wall balls
5/5 on the deadlifts, UB last round

11/29/2017

I switched the order of the work for today. Afternoons at my gym are usually more crowded than mornings and I didn't want to take up a lot of space trying to get the work done. 

3 Sets: 
4 Squat Snatch @ 135# 
100' Farmers Carry (80+/hand) 
15 UB C2B 
rest 90 seconds 
4 Squat Clean @ 185# 
100' Waiters Carry (53+/hand) 
5 Muscle Ups 
rest 60 seconds 
6 Double KB Snatch @ (35#/hand)
100' Sand Bag Carry (or dball, heaviest you can) 
15 TTB 
rest to recovery bw sets 
My lower back, hips, and legs are still sore from Monday and wasn't trying to move quickly today. All C2B, MU, and T2B were UB. I went with singles on the snatches and cleans.

S HSPUs; amrap.amrap.amrap x 3 sets; rest 30 sec; rest 3min
Set 1 - 15/4/3
Set 2 - 7/2/2
Set 3 - 7/2/2*

*failed my first attempt at a sHSPU on the last AMRAP, so I waited another 30 seconds and did two of the slowest sHSPU ever

11/28/2017

Forgot to post this yesterday, my b

A1. Crossover Carry; 50'/side x 3 sets; rest 30 seconds
A2. Landmine Rainbow; 8 reps/side x 3 sets; rest 30 seconds
A1 and A2 completed 

2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% "aerobic effort'
1. 15c Row, 200m Run, 15c AB, 15 Burpee
2. 15c AB, 15c Row, 15 Burpee, 200m Run
3. 200m Run, 15 burpee, 15c Row, 15c AB
4. 15c Row, 15 burpee, 15c AB, 200m, Run 
Rest 6 Minutes 
x4 sets 

In the 2:00 window, I started at 225 watts and increased by about 25 watts every 30 seconds, ending at 300 watts. For each set, the AB cals were completed in under 45 seconds, the row was completed in under 30 seconds for round 1 and around 36 seconds for the remaining rounds. I'm not sure about the time domain for the burpees or the run, but I'd guess around a minute for both.
Set 1 - forgot to record total time
Set 2 - 6:04
Set 3 - 5:57
Set 4 - 6:18, had a short brain fart after the burpees and thought I was done

11/27/2017

A. Squat Snatch; 2 on the min @ 180# for 8 min 

15/16, the one miss was forward because I was too relaxed in the catch position

B. Back Squat; 6,6,6; rest 2min

300lbs for each set

For Time:
40 Thrusters 115#
rest 1min
40 Power Snatch @ 75#
rest 1min
40 Wall Balls @ 30#
rest 1min
40 Deadlifts @ 185# 

15:20

10/10/10/5/5 on the thrusters

8/8/6/6/6/6 on the power snatches

15/10/9/6 on the wall balls

15/10/5/1s on the deadlifts

I'm not as unhappy with this as I have been with previous workouts, but its difficult to try and stay positive with this one. The wall balls absolutely destroyed me. My breathing was way out of control, and that seems to be my issue with wall balls. I never really got it back under control, and my back was lit up by the time I got to the deadlifts.

https://vimeo.com/244738661

11/25/2017

Run 60 Seconds @ moderate effort, into: 
20 Sec Dball Bear Hug, into: 
120 Sec AMRAP S HSPUs 
rest 3min 
Run 60 Seconds @ moderate effort, into: 
20 Sec Dball Bear Hug, into: 
120 Sec AMRAP Muscle Ups 
rest 3min 
Run 60 Seconds @ moderate effort, into: 
20 Sec Dball Bear Hug, into: 
120 Sec AMRAP TTB 
rest to full recovery 
x2 total sets 

Set 1 - 20 sHSPU (5/5/5/3/2) - 14 MU (5/4/2/2/1) - 36 T2B (15/5/10/3/3)
Set 2 - 18 HSPU (4/4/4/4/2) - 11 MU (7/3/1 + 2 failed attempts) - 31 T2B (15/10/6)

Using a dball/sandbag was a huge departure from using a sandbag or barbell the previous weeks. I'm still a little frustrated with the MU, but I can tell some progress is being made.

11/24/2017

A1. Double Unders; 60 for time x 4 sets; rest 30 seconds
UB for each set
 
A2. Squat Clean and Jerk @ 205#; 5 for time x 4 sets; rest 3min 
Singles for each set
:45 / :48 / :51 / :58
+
5 total sets: 
30 Sec AMRAP Power Snatch @ 75# 
30 Sec Rest 
30 Sec AMRAP Row Cals 
30 Sec Rest 
30 Sec AMRAP Deadift @ 185# 
30 Sec Rest 
30 Sec AMRAP BFB 
30 Sec Rest 
30 Sec AMRAP Wall Balls @ 30# (switched to 15 UB WB rather than :30 AMRAP)
rest to recovery bw sets 

Set 1 - 12/14/18/10/15
Set 2 - 12/14/17/10/15
Set 3 - 12/13/15/10/9 (the wall ball slipped through my hands and hit me in the face on this set)
Set 4 - 12/13/12/10/15
Set 5 - 13/13/16/10/15

11/22/2017

A1. KB Alternating Z Press; 5/arm x 6 sets; rest 60 seconds 
53lb Kb

A2. BirdDog Row on Bench; 6/side x 6 sets; rest 60 seconds
40lb Kb

I went rogue after this and did the following in the afternoon with a class
10 Rounds
200m Run
7 FS @ 115lbs
7 C2B
7 kHSPU

29:07
The run crushed me. I hit a wall in round 6 and drastically slowed down, and started walking a bit at the 100m turn around mark. This started affecting the time between the FSU/C2B/HSPU more than it should've. The FS/C2B/HSPU were UB though

11/21/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 5 sets; rest 60 seconds 
A2. Bent Knee Hollow March; 10 reps/leg x 5 sets; rest 60 seconds 
B. Side Arch Rocks; 20 sec continuous x 5 sets; rest 60 seconds 
A1-B completed


400m Run @moderate effort/ smooth pace
Rest 30-60 sec, into:
1:00 Bike @225w
1:00 Bike @275w
1:00 Bike @325w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x3 sets

Each run was around 1:40 and I made it into the round of 425 Watts for each set

11/20/2017

A. Squat Snatch; 2 on the min @ 175# for 7 min 
13/14 on these, doing two quick singles throughout the 7min EMOM. I missed the first rep of the second minute. All the other reps felt great

B1. Regular Barbell Deadlift; 5x5; rest 20 seconds 
335lbs for each set

B2. KB Farmers Carry; AHAP for 50' x 5 sets; rest 2min 
70lbs kb in each hand for this, that's the heaviest I can go with kb
C. BB Back Rack Elevated Step-downs; 5-6 leg x 5 sets; rest 60sec b/t legs (mod)
95lbs used
D. Banded Pull Throughs; 20 reps x 5 sets; rest 90 seconds (10 from narrow stance, 10 from sumo stance)
Done


Every 3min, alternating sets for 6 total: 
Set 1/3/5: 
10 Cal Row 
20 Wall Balls @ 30# 

Sets: 2/4/6: 
12 Cal Bike 
12 Thrusters @ 105# 

This was particularly unpleasant. For sets 1/3/5 I completed the row in about 21 seconds and went UB on the WB. On sets 2/4/6 I completed the bike in about 36 seconds and went UB on the thrusters

11/18/2017

Run 60 Seconds @ moderate effort, into: 
20 Sec FR Hold at 205lbs, into: 
105 Sec AMRAP S HSPUs 
rest 3min 
Run 60 Seconds @ moderate effort, into: 
20 Sec FR Hold at 205lbs, into: 
105 Sec AMRAP Muscle Ups 
rest 3min 
Run 60 Seconds @ moderate effort, into: 
20 Sec FR Hold at 205lbs, into: 
105 Sec AMRAP TTB 
rest to full recovery 
x2 total sets 

Set 1 - 16/14/25
Set 2 - 16/11/22

For the sHSPU and MU I tried to open up with a large set, 2-3 reps short of failure, and then see where things went. But, not a good day for MU or T2B, especially the T2B. The MU issue seemed more of a respiratory in nature, not because my arms blew up. I had very sweaty hands and was having trouble keeping a hold on the rig I was using while doing the AMRAP of T2B

11/17/2017

A. Squat Clean + Hang Squat Clean + 3 Front Squats; 6 complexes building each set 
185 - 205 - 215 - 225 - 235
Stopped at 235, I got the tip of my right thumb pinched between a 5lb plate and a floor mat. I had planned on building to 255lbs or s


B1. DB RNT Reverse Lunge; 5-6 reps/leg x 5 sets; rest 30 seconds 
B2. Walking Reverse Sled Drag; 45 sec continuous x 5 sets; rest 2min 
B1 and B2 done

4 total sets: 
30 Sec AMRAP DB Snatch @ 50# 
30 Sec Rest 
30 Sec AMRAP Row Cals 
30 Sec Rest 
30 Sec AMRAP Deadift @ 185# 
30 Sec Rest 
30 Sec AMRAP BFB 
30 Sec Rest 
30 Sec AMRAP KBS @ 53# 
rest to recovery bw sets 

Set 1 - 14/13/17/10/13
Set 2 - 14/16/19/10/14
Set 3 - 14/16/17/10/13
Set 4 - 14/16/17/10/13

11/15/2017

Didn't have much time to get into the gym today so I prioritized the following. My idea to use a sled for the reverse weighted bear crawl worked for about 15.' After that it started slipping off my shoulders, so I called an audible and did a 75' unweighted reverse bear crawl instead. I didn't record the overall times to complete each set, I wasn't feeling 100% today and was just trying to push the row/bike/run and see where that took me for the remaining movements. 

3 sets:
200m Row @ 95% effort 
8 S HSPUs 
50' Hand over Hand Sled Drag 
rest 90 seconds 
15 Cal Assault @ 95% effort 
75' Reverse Bear Crawl 
15 C2B Pull-ups 
rest 90 seconds 
200m Run @ hard effort 
50' Hand over Hand Sled Drag 
75' Reverse Bear Crawl 
rest 4 bw sets 

Set 1 - :34.6 to complete the 200m row, UB sHSPU, :24 to complete the 15 cal AB, 9/6 2B, ran fast (not sure about the times)
Set 2 - :34.8 for the row, UB sHSPU, :28 to complete the 15 cal AB, UB C2B, ran faster than last set
Set 3 - :35.6 for the row, UB sHSPU, :25 to complete the 15 cal AB, 10/5 C2B, ran faster than set 1 but not as fast as set 2

11/14/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 4 sets; rest 60 seconds 
A2. Bent Knee Hollow March; 10 reps/leg x 4 sets; rest 60 seconds 
B. Side Arch Rocks; 20 sec continuous x 4 sets; rest 60 seconds 
A1-B done

400m Run @moderate effort/ smooth pace
Rest 30-60 sec, into:
1:00 Row @225w
1:00 Row @250w1:00 Row @275w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x3 sets
I ignored the whole 'moderate effort/smooth pace' for the run and went with an aggressive pace. I made it to the round of 300w on sets one and two, 275w on set 3. Using wattage as a measurement on the rower was a bit weird

11/13/2017

A. Double KB Deadlift x8 + Double KB Carry x50 ft - 5 sets of the complex; rest 90sec (you choose weight based on feel but focus on neutral hinge and proper mechanics) 
Used two 70lb kbs for this, that's the heaviest set of kb I have access to

B. BB Back Rack Elevated Step-downs; 8 leg x 4 sets; rest 60sec b/t legs (mod)
Used 95lbs, some of these were not as controlled as I'd like them to be, but a vast majority were good reps
C. Banded Pull Throughs; 20 reps x 4 sets; rest 90 seconds (10 from narrow stance, 10 from sumo stance) 
D. Standing Banded Firehydrant; 8-10/leg x 4 sets no rest b/t legs 
C and D done

EMOM until Perceived Effort gets to 8/10
Odd - 3 Row Cals (add 3 cals each minute...i.e. 3/6/9/12/15...)
Even - 3 Wallball (add 3 wallball each minute)
Went to 21 cals/21 wall balls. A few minutes (5ish) afterward I decided I should've tried for 24/24, so I rowed 500m @ 2:02/500m pace directly into 50 UB WB and called it a day

11/4/2017

A. Push press x6/Push jerk x4/Split jerk x2; rest 2:30 x3 complexes
I did three of these brutal, brutal complexes at 155lbs, and failed the last jerk. This is badly bruising my clavicles, and in case you missed it, it's pretty brutal.

1min AB @ 300 watts, into: 
20 Sec Front Rack Sand Bag Hold, into: 
90 Sec AMRAP S HSPUs 
rest 3min 
1min AB @ 300 watts, into: 
20 Sec Front Rack Sand Bag Hold, into: 
90 Sec AMRAP Muscle Ups 
rest 3min 
1min AB @ 300 watts, into: 
20 Sec Front Rack Sand Bag Hold, into: 
90 Sec AMRAP TTB 
rest to full recovery 
x2 total sets 

I had to sub the AB for a run and used a sand bag weighing around 100lbs for the static hold.

Set 1:
13 sHSPU (3/2s) - 13 MU (6/3/3/1) - 38 T2B (25/5/5/3)

Set 2:
9 sHSPU (3/2/2/2) - 11 MU (6/3/2) - 34 T2B (25/5/3/1)

11/3/2017

A. Squat Clean; 1.1 x 6 Sets @ 87% of 1Rm; rest 15 sec; rest 2min
255lbs for each set

B. Front Squat; build to a heavy double 
305lbs

3 Sets: 
Assault 15 Cals @ hard effort 
20 Wall Balls @ 30# 
3 Squat Snatch @ 155# 
rest 90 seconds 
Row 15 Cals @ hard effort 
12 Thrusters @ 105# 
5 Squat Cleans @ 155#
rest 90 seconds 
200m Run @ hard effort 
10 Front Squats @ 155# 
7 Sumo Deadlift High Pulls @ 105# 
rest to full recovery bw sets 
Not sure how long each set took, I did a poor job of timing everything, but I'd guess around 13-14min including programmed rest. Between sets I took 10-12min. I also used 105lbs for the thrusters and SDHP because it was easier to load and unload the weights onto the bar (1 bar, two 25lb plates, and a 5lb plate). Unbroken WB, thrusters, FS, and SDHP and singles on both the snatches and cleans. I missed one snatch on sets 2 and 3. I wouldn't call them a "bad" miss, but they weren't "good" misses. I kept the bike over 500 watts each set, the row over 1400 cals/hr, and the run was around 50 seconds. I tried to push the pace on each movement. But I would imagine there's room for improvement, especially on the snatches. 

11/1/2017

A. 2 Strict MU every ~1:30 for 8 sets

B1. Strict wall facing hspu; accumulate 10 reps x5; rest 1 min
B2. L-pull ups; FULL ROM with a full hang in L-position at the bottom;
accumulate 8 reps x5; rest 3 min

B1 and B2, especially B1, were extremely frustrating. It was taking me 7ish minutes to get the HSPU done. On the pull-ups, I would start swinging during the eccentric portion and was only getting one or two at a time. 

C1. Single bar dips; accumulate 10 perfect reps x5; rest 1 min
C2. Bent over light DB chinese rows; 10-12×5/arm; rest 1 min bw arms/rest 2 min

C1 and C2 done

10/31/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 2 sets; rest 60 seconds A2. Bent Knee Hollow March; 10 reps/leg x 2 sets; rest 60 seconds 
A3. Side Arch Rocks; 20 sec continuous x 2 sets; rest 60 seconds 
Done

2min Assault @ 200 watts 
1min Assault @ 400 watts 
20 TTB 
2min Row @ 2:10/500m pace 
1min Row @ 1:47/500m pace 
20 Burpees over Erg 
2min Easy Run 
1min Run @ 1mile pace 
20 Box Jump Overs @ 24" 
rest 4min 
x3 total sets 

So for that '2min easy run' I ran one direction for about a minute then turned around and returned to my start point. I did something similar for the '1min run at 1 mile pace,' but I'm not sure I was at my 1 mile pace. I just tried to run faster than the 2min I did in the 2min window. Keeping track of my pacing on my run is a bit difficult for me right now. 

Set 1 - 12:40, 11/9 on the T2B, burpees over the erg were bar facing burpee style
Set 2 - 13:49, 13/7 on the T2B, lateral burpees over the erg, this round was where I realized my guessing on the run was probably wrong
Set 3 - 13:17, UB T2B, Erg facing burpees like set 1, probably did a better job timing out the run but pacing was likely suspect.

10/30/2017

Did a poor job of warming up for A - B3 and it showed

A. Hang Squat Snatch.Squat Snatch x 4 sets @ 155-185#; rest 20 sec; rest 2min bw sets 
165 - 175 - 175 (missed the rep from the floor) - 175
The reps from the hang felt good, those from the ground were a bit weird, with some strange foot movement going on with those.


B1. Assault bike sprint 10 seconds @100% x3; rest 10 sec
Sets 1 and 2 - power peaked around 1700 watts
Set 3 - around 1500

B2. Alt DB Snatch; 10 reps AFAP @ 60# x3 sets; rest 20 seconds 
These were awkward, though I rushed through a warm up with the movement

B3. Deadlift 10 reps @275-315# AFAP x3; rest 3 min
Used 275lbs, went UB for sets 1 and 2 then 7/3 for set 3. B1-B3 were something else, I was not expecting them to hit me as hard as they did. 

4 Rounds: 
20 Cal Assault Bike 
60 Double Unders 
8:45
When I saw this I came up with a plan to hold around 450 watts and go UB on the dubs. However, when I started the workout I decided that was too smart of an idea and that I should try and hold 500+ watts for as long as I could. That lasted the first two rounds, the second was around 420 watts, the last around 370 (maybe). I was able to go UB on the dubs for rounds 1, 2, and 4. I'm not sure what happened on round three but the time it took me to get 60 dubs was probably as long as all the other rounds of dubs combined. 

10/27/2017

A. Squat Clean; 10 singles @ 85% 1RM; rest 2min 

250lbs for each one, should've gone 255lbs or more

B1. Front Squat; 3,2,1; rest 90 seconds 

255 - 275 - 300

B2. Single Arm DB Deadlift; 6-8 reps x 3 sets; rest 90 seconds 

70lb DB used

C. Slow and Controlled Back Extnesions; 8 reps x 3 sets; rest 2min 

Done

10/25/2017

2 Sets, each for Time: 
15 Power Snatch @ 95# 
20 HSPUs (10 strict/10 kipping) 
15 Power Clean @ 115# 
10 Muscle Ups 
15 Deadlifts @ 245# 
25 TTB 
rest 10min bw sets 

Set 1 - 9:20
9/6 on the power snatches
UB sHSPU, 6/4 kHSPU
9/6 on the power cleans
4/2/2/2 on the MU
9/6 on the deadlifts
10/5/5/5 on the T2B

I tried to come up with a plan on splitting these movements up and sticking to it for set one, other than the sHSPU and MU this went according to the plan. I didn't expect to get 10 UB sHSPU right off the bat. I was pretty frustrated with the MU for both sets, I wanted to break them up into 2 quick sets, or 3 at most.

Set 2 - 10:49
10/5 on the power snatches
8/2 sHSPU, 3/3/4 kHSPU
9/3/3 on the power cleans
4/3/1/1/1 on the MU
11/4 on the deadlifts
15/5/5 on the T2B

For this set, the goal was to get a large chunk of each movement done and see what happens after that. I was expecting to break the hspu up more than the first set, but I had little pressing capacity for the kipping HSPU by this point. I was frustrated with the MU, but after doing 3 I caught the next one very low and decided quick singles would be quicker. 

10/23/2017

AM
A. Squat Snatch; 1.1 x 6 sets; rest 10 sec; rest 2min 
165 - 175 - 175 - 175 - 175 - 185

B. Deadlift; 3,3,2,2,1,1
365 - 395 - 425 - 445 - 485 - 505


PM
10 Rounds for Time: 
10 Cal Assault 
15 Wall Balls 
*at then completion of 10 rounds, 5min to build to a heavy hang squat clean

15:50, 245lbs on the hang clean
~320-330 on the bike for each set, UB wall balls
I didn't bring enough plates over to where I was doing the workout so I capped out at 245lbs. I'm not upset about how I did on this but I'm not exactly ecstatic about it either